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Staying Fit, Strong and Sexy at age 40 and beyond – the Spartan Way

| 2016-06-08 00:00:00

Contributed by an avid over 40 spartanite

We all agree that staying fit, strong and sexy at 40 and beyond  isn’t as easy as it used to be when you were in your 20’s or even 30’s. At middle age, it seems that our bodies have priorities other than building muscles and looking like a 20-year old. The demands and responsibilities that we take on as adults leaves little time for anything like exercise. However if we make an effort 40’s can be the new 20’s and we need to make that effort and if we do make that effort you can throw out the rules that start you can’t wear miniskirts, above knee dresses or two piece swimsuit when you reach forty .. I still do and I wear them well and proud…

Regardless of age, fitness is always important to our health. It is so important to maintain a fitness program during middle age. A healthy active routine can help prevent or substantially slow down a number of health concerns that seemingly crop up suddenly as we enter the 40’s era and beyond:

• Heart disease
• Bad cholesterol levels
• Stroke
• Hypertension
• Colon and breast cancer
• Muscle and joint aches
• Type 2 diabetes
• Depression
• Bone loss through menopause

Being fit can also help slow down the aging process and the decrease of strength and energy. We all know that a healthy life style aids in preventing the tendency for weight gain.  As our metabolism slows down, our ability to store fat speeds up and our sexy clothes no longer look that sexy on us.

Muscle mass typically starts to reduce in those over 40 and blood pressure may start to increase. Yes, that right it is true believe it or not ! However, the good news is that while you can’t stop the aging process you can slow down, and even improve some of these physiological changes through regular exercise. Oh yeah! And Spartan Health Club is the right place to teach you how … Having 40 year of experience under our belts …

Spartan tips for staying fit, strong and sexy  at age 40 and beyond.

Set a goal!

Setting a specific goal can be great for motivation and gives a purpose to each training session. It can be as simple as improving your distance over a given time on an exercise bike, rowing machine or treadmill in the gym, or taking part in a more ambitious event such as a 5 or 10km run. They are always having some sort of running events these days.

Or you can try for something different: forget about adding more weight to your workouts. In fact, forget the dumbells altogether. Set a challenge that involves only your body weight. It will work your upper body, lower body, and core, and increases your muscular endurance along the way.

1. Make time for exercise!
It’s a common saying  “I don’t have time”, but you can always find time to exercise whether you are at work, home, or anywhere. If you have time for Facebooking, Twitter, Instagram, then you have time to exercise. The important thing to remember is that if you are not fit and healthy it will affect everything else in your life and those who depend on you.

“If you don’t exercise when you don’t have time, you won’t when you do.”

Try Cardio 

• Undertake some cardio activity a minimum of three times per week for 30 minutes - five times is best
• Keep cardio conditioning at70% of your max heart rate for no more than 20 minutes per session until you build your cardiovascular system, then you can raise your target heart rate.
• Always cool down for five minutes after your cardio session (walking is perfect)
• Good cardio exercises include the elliptical machine, stationary or recumbent bike, the treadmill, Jazzercise, running, biking and jogging
• For added fat burning find a good HIIT (High Intensity Interval Training) program and work into it slowly

Or Weight Training:

• Always warm up muscles and stretch lightly before picking up any weights
• Employ split-training, working two body parts each workout to target muscle groups
• Train each body part twice a week if possible
• Aim for three sets.
• Get plenty of rest between workouts; never train if scheduled body part is sore from previous workout
• Try different routines and exercises for muscle confusion
• Increase training intensity slowly to avoid strain or injury
• Train hard for maximum fat-burning effect while building lean mass
• Work your abs three to four times per week, three sets of 25 of two different exercises (crunches and lying leg lifts for example)

Always have good Nutrition:

• A clean diet and proper supplementation are extremely important
• Consume six small meals per day
• Make sure your daily protein intake is 1.5g of protein per pound of body weight
• Protein intake should be 30% of daily dietary intake; carbohydrates about 50%; fats 20%
• Drink a protein shake
• Increase daily intake of fibrous carbohydrates whilst limiting the intake of simple sugars
• Eat slower burning glycemic index foods such as beans, corn, sweet potatoes, oats, pasta, brown rice, whole grain breads
• Drink at least eight 8-oz. glasses of water per day (one gallon). Coffee and tea don't count
• Limit alcohol
• If you smoke you must give it up

2. Change it up!

You’re vulnerable to injuries, not to mention boredom, when you do the same thing every day Changes in the body as you age only make overuse injuries more likely. Make cross-training your friend. That goes for strength training, too.

You’re going to make progress only by steadily increasing the amount of weight you lift. And don’t forget to switch up your routine periodically. Add and subtract exercises to increase variety.

3. Rest!

As you age, you need more recovery time after exercising. Give your body the time it needs to rest and recover and it will get stronger and healthier. Also, put the laptop away and phones down so you can get more sleep!

4.. Make sure you're doing exercises right. Performing moves incorrectly is a surefire way to injure yourself (no matter how old you are). Torres suggests getting a personal trainer to help you with your workouts if you have the resources available.

5. Don't make excuses. "Whether you're working outside the home or you're a stay-at-home parent, you can always find a way to get some workouts in, whether you're working and you take the stairs instead of an elevator, or you're at home and grab some cans of food and do some bicep curls or some pushups," Torres says.

6. Find someone to work out with. It's always more fun to work out with a friend anyway, and by enlisting the help of a neighbor or friend, you'll have someone to motivate you (and vice versa!) and help keep things fun and not boring.

.7. Get rid of your “diet”!

Diets wreck your metabolism and results in yo-yo weight gain and loss. The key to successful weight management is adopting a healthy eating plan and sticking with it – for LIFE! A well balanced diet includes plenty of healthy fats, proteins, fruit and vegetables, and water. Lots and lots of water! Adding more whole grains, vegetables and fruit to your diet is another must-do for those over 40 to keep fit.

Continue to train, Don’t Stop , if you fall off get back on !Don’t give up on your training just because of your age , No matter your age, make a commitment to fitness that lasts a lifetime.

• You must lift weights on a regular and consistent basis.
• You must always warm up and stretch prior to working out.
• You must undertake some cardio activity a minimum of 3 times per week.
• You must eat clean and supplement your diet.
• You must increase your protein intake to feed your muscles.
• You must start out slow and avoid injury.
• You must drink a gallon of water per day.
• You must limit or eliminate alcohol.
• You must quit smoking if you are a smoker.

After the age of forty, adding muscle and losing fat will take a little longer - the important thing to remember is don't rush it, just DO IT .. The Spartan Way.. Look good..feel great at 40…

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